Shoveling snow can be a pain in the back, so here are some tips for avoiding the pain.

Talk to Your Doctor

Each year thousands of people get hurt shoveling snow. According to a study by researchers at the Center for Injury Research and Policy of The Research Institute at Nationwide Children's Hospital, 195,000 people were treated in the E.R. for snow-shoveling-related injuries in the years between 1990 and 2006. Depending on your age and fitness level, you should consult with your doctor before you shovel snow, especially if you've had a heart attack or other major medical problem.

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Pick the Right Tool for the Job

Make sure the shovel handle is an appropriate length. If it's too short, it puts excess strain on your back, and if it's too long, it can be difficult to move the snow. Buy a shovel with an adjustable handle length, or try it out in the store first. The blade should touch the ground with just a slight bend in your knees and without you having to lean too far forward. The handle should come up to your chest if you stand the shovel on end. Check out our guide to snow shovels to find the right tool for you.

Be Mindful of Your Shoveling Technique

If you can, push the snow—don't lift it. Plan ahead of time where you want the snow to go so you only have to move it once. You don't want to start a pile only to realize you're blocking the garage door. (More tips here.)

The American Academy of Orthopaedic Surgeons recommends that if you must lift the snow, lift it properly. Squat with your legs apart, knees bent and back straight. Lift with your legs. Don't bend at the waist. Turn your body instead of twisting at the waist. Never throw snow over your shoulder, especially wet snow. It can weigh as much as 25 pounds per shovel load.

Warm Up Before You Shovel

Like an endurance runner or weight lifter, warm up before you start to shovel. Try marching in place for a few minutes, and do some arm and back stretches. Start shoveling by moving lighter or smaller piles of snow before tackling the bigger, heavier stuff.

Take a Break

Pace yourself, and take frequent breaks. Dress in layers so you can remove or add clothes depending on how hot or cold you get.

Consider Buying (or Borrowing) a Snow Thrower

When used correctly, a snow thrower puts a lot less stress on your back than shoveling, but it comes with a whole host of issues of its own, including maintenance, upkeep, as well as safety. It may also take some time to find one that's right for you.